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Diet & Nutrition

A Healthful Diet
Meeting Daily Nutritional Guidelines - Tips
Servings and Serving Sizes
Calcium and Iron
Fruits and Vegetables

Fruits and Vegetables
      Different fruits and vegetables offer different nutrients, including vitamins A, C, potassium and folate, to name a few. Fruits and vegetables, including dried peas and beans, also are excellent sources of fiber. Dark colored fruits and dark green, leafy vegetables are particularly rich in many nutrients. The majority of fruits and vegetables offer the added nutritional benefit of being extremely low in fat and calories. Also try to get your daily intake of fruits and vegetables from the food itself, as opposed to fruit juices that usually offer little fiber.

When selecting fruits and vegetables, eat many colors and kinds. Variety is the number one goal and will ensure that all vitamins and nutrients are covered. If selecting canned vegetables, always read the nutrition label to ensure that they are low in sodium and fat. Eating dried vegetables and fresh vegetables can help minimize sodium content.

Fruits, Vegetables and Nutrients

Different vegetables and fruits offer different nutrients and health benefits. Some examples are listed below. Vitamin A (Carotenoids)

- Orange vegetables, such as carrots, sweet potatoes and pumpkin
- Dark-green leafy vegetables such as spinach, collards and turnip greens
- Orange fruits like mango, cantaloupe and apricots
- Tomatoes

Vitamin C

- Citrus fruits and juices, such as kiwi fruit, strawberries and cantaloupe
- Broccoli, peppers, tomatoes, cabbage and potatoes
- Leafy greens such as romaine lettuce, turnip greens and spinach


- Cooked dry peas and beans
- Peanuts
- Oranges and orange juice
- Dark-green leafy vegetables such as spinach, mustard greens and romaine lettuce
- Green peas


- Baked white or sweet potato, cooked greens such as spinach, winter squash
- Bananas and plantains
- Dried fruits such as apricots and prunes
- Orange juice
- Cooked dry beans, such as baked beans
- Lentils

The U.S. Government's Food and Nutrition Information Center offers detailed information about nutritional guidelines for Americans. The National Institute of Diabetes & Digestive & Kidney Diseases offers excellent resources on nutrition and other health issues.

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